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Metcon

“The Overload”

Note:
Station 1,2,3 are to be performed at maximal effort!
The bike station is to help blood flow and give you a rest to go all out for the next time around
Metcon (No Measure)

1 time each station
4 times around
90 sec on
30 sec rest

Station 1
8-10 Floor Presses (should be HEAVY, no 10’s or 15’s unless absolutely needed)
remaining time
Box Dips

Station 2
unbroken wall sit, up to 60 sec
Remaining time after you break or at 60 sec
Air Squat

Station 3
unbroken hollow hold up to 60 sec
remaining time after you break or at 60 sec
Elbow plank

Station 4
Really Really EZ bike (just move, conversational pace)

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com